Freedom WOD Classes Warm Up: 12 Mins Down & Back Butt Kicks High Knees Heel Walks Samson Stretch Karaoke’s High Skips 10/Side DB Ext Rotation 10 Band T’s 10 Band I’s Then 5 Min Athlete Mobility Interval EMOM Ladder – 8 Mins 8 Min EMOM – Bike / Row / Ski 10/8 Cals – Modify

Freedom WOD Classes Warm Up: 14 Mins 2 Rounds: 500 M Row / . 7 Bike 5 Inchworms 8 RDLs 8 Deadlifts 8 Hang Power Cleans 8 Push Press 8 Kip Swings Mobility: 6 Mins 1:00 / Side Hamstring Stretch 1:00 / Side Pigeon Stretch 1:00 / Side Couch Stretch Metcon: 22 Min Cap (4

Freedom WOD Classes Warm Up: 8 Mins  200 M Run 5 Burpees 10 Strict Press 10 / Side Ext. Rotations 20 Pull Aparts 5 Burpees 200 M Run Strength: 8 Mins Odd: 5-7 HSPU (increase difficulty from last weeks 6-8 reps) Even: Handstand / DU / or MU practice Mobility: 5 Mins Shoulders or Calfs

It’s almost time for Murph… Are you ready to start your weekly hero wods?! Don’t worry, its not today. But soon. Very soon. Freedom WOD Classes Warm Up: 10 Min Cap 500/400 Row or .6 Bike 20 Air Squats 250/200 Row or .3 Bike 20 Air Squats 1:00 / Side Pigeon Stretch 1:00 / Side

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Banded Pass Throughs 15 Pull Aparts 10/Side DB External Rotation 10 Hang Power Snatch 10 OH Squats Then : 1:30 / Side LAX Roll Shoulder / Traps Olympic Strength: 20 mins 8 Min Coach Lead -Hip Scoop – focus on pushing hip to bar w/

Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit 5 Burpees 5 Inchworms 15 Pull Aparts 10 RDLs 10 Alt. Lunges Strength: 8 Mins 8 Min EMOM: Odd: 6-8 HSPU – as hard as possible Even: Handstand walk practice OR DU practice Metcon: 24 Mins 24 Min AMRAP 5 Rope Climbs OR 20 Pull Ups